Monday

CrossFit XD – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

8 Air Squats

8 Single DB Bent Over Row

16 Lateral Hops over DB

2 ROUNDS

8 Lunges

8 Frog Jumps*

8 Cossack Squats

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

8 Barbell Bent Over Rows

8 Barbell Roll Outs

-Rest :30 b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

18 Min AMRAP:

20 Power Snatches (115/75|95/65)

30 OHS

40 Bar Facing Burpees

50 DU’s

Cool Down

Warm-up (No Measure)

FOR QUALITY

1:00 Banded Hamstring Stretch (R)

1:00 Banded Hamstring Stretch (L)

5:00 Foam Roll Quads + IT Bands

(No Measure)

Written by adminxd on September 28, 2020. Posted in Uncategorized

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